FRIDAY 09 DEC 2022
PART 1: Power Clean
Build to a Heavy Single
Score = Heaviest Load
PART 2: “Open Workout 14.4” [SWEAT]
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/10)
30 Cleans (96/65)
20 Burpee Pull-Ups
Score = Rounds + Reps
[TRAIN] (135/95)
[COMP] (135/95) // 20 Ring Muscle-ups
STIMULUS: “14.4” is a Threshold workout.
STRATEGY: Athletes should aim to complete a 60 Calorie Row in 3:00 or less. Athletes should aim to complete 50 Toes to Bar in 4:00 or less. 40 Wall Balls should be completed in 2:30 or less. 30 Cleans should be completed in 2:30 or less. 20 Ring Muscle Ups should be completed in 3:00 or less.
SCALING: Athletes should choose reps, loads and movement variations that allow them to complete each movement within the given times.
SCORING: Athletes score for Part 1 of todays workout is their heaviest load. Athletes score for Part 2 will be their total Rounds + Reps.
MODIFICATIONS
60 CAL ROW
-Reduce Reps
-60 Cal Bike Erg
-42 Cal Ski
-42 Cal Fan Bike
-500m Run
TOES TO BAR
-Reduce Reps
-Toes to Space
-Knees to elbow/chest
-Sit-Ups
WALL BALLS
-Reduce Reps
-Reduce Load
-Squat to a Target
-DB Thrusters
CLEANS
-Reduce Reps
-Reduce Load
-DB Cleans
-KB Swing to Eye Level
MUSCLE-UPS
-Reduce Reps
-Strict Pull-Ups/Ring Dips
-Burpee Pull-Ups